Diet & Exercise Plan for Sustainable Weight Loss

sustainable weight loss

Good morning loves! I know I’ve been a little MIA the past couple weeks. Part of the reason is because it was the holiday’s and I was traveling, and another is a secret that I can’t wait to share with you! In the meantime, I thought I’d write a post that is very close to my heart. You all probably know I’ve been on a fitness journey since 2016 (almost 2 years now!). At this point I’ve met my fitness goal and I feel the reason I’ve been so successful is because I introduced small lifestyle changes over time that allowed me to achieve sustainable weight loss. “Sustainable” being the keyword here. I really can’t stress enough how important this is!

*This post is not sponsored, and may contain affiliate links. All content/opinions are my own.*

**Disclaimer: I am not a registered dietitian or anything of the sort. Everything mentioned here is my opinion and/or personal experience. Please don’t get offended if you personally love some of the techniques I don’t, or if a friend of a friend’s cousin lost tons of weight on one of these diets and kept it off 🙂 

sustainable weight loss

What is Sustainable Weight Loss?

Sustainable weight loss is just how it sounds: weight loss you can maintain once you reach your goal. A lot of us (myself included) are drawn to the idea of fad diet plans that promise quick and drastic weight loss. A couple programs that come to mind are the Atkins Diet and Weight Watchers. Both are extremely popular, promise fast results, and often fail in the long run. This is because they don’t teach you how to maintain the results you’ve achieved once you achieve them.

Atkins Diet

The Atkins Diet focuses on a low-carb approach to weight loss. I’ve seen this program actually work for people, including my dad and a family friend. My dad cut his carb intake down to 25 grams per day, and was able to loose quite a bit of weight. Same with our family friend. The problem they ran in to was 1.) in the long run, they didn’t want to eat only 25 grams of carbs per day, and 2.) once they reached their weight loss goal, they increased their carb intake and gained the weight right back. The diet didn’t focus enough on learning healthy eating habits for all the different food groups. In the end, it just provided a “quick fix” and not a sustainable method for weight loss.

Weight Watchers

This is a points-based diet program. It basically assigns a point value to all foods and gives you a points per day or per week that you should stay at/under. They also have a new Freestyle program that includes many foods that are “zero points,” to try and encourage you to eat more fruits and veggies. There are some good things about this program, but my main issue with it is that you don’t learn anything about the nutritional value of the food. What does four points for a slice of pizza or a beer actually mean? What do you actually know about the nutritional value of those foods? If you’re supposed to eat 28 points a day, is it OK to eat 28 points worth of carbs or junk? No, no, NO! Does thinking about food in the context of points really set you up for success once you reach your goal? In my opinion, and based on the research I’ve done and friends and family I’ve seen use the program, it does not.

The Real Problem with Fad Diets

The issue with fad diets is that they’re like a band aid. They basically offer a quick fix to your weight loss. They’re easy to understand, making them extremely popular. But they don’t offer long term success or sustainable weight loss. Are you going to want to be on a diet for your entire life? No. What does assigning points to your food or cutting out an essential food group teach you about nutrition? Nothing! This is why I prefer to educate myself on the science behind weight loss. I want to know what actually causes weight loss, muscle mass, everything. What BMI means, what Body Fat Percentage is healthy (and essential). What is my body type in fitness terms? Understanding all of these things as a whole is so important, and it’s definitely why I’ve been so successful.

sustainable weight loss

sustainable weight loss

The Easiest Part of Weight Loss

The easiest part of losing weight is the part no one expects. It’s the exercise. And at first, it is difficult. I still struggle to drag my butt off the couch to go to the gym! But this really is the easiest change to make. All you have to do is GO. Go to the gym and walk on the treadmill for 30 minutes. Or, if you don’t have the money for a gym membership, take a walk around your neighborhood. Cold outside? Get a yoga mat and free weights and download SworkIt on your phone. It’s a great workout app that takes the thought process out of exercising. I STILL use this app today! Most exercises on the app focus on calisthenics, so you don’t even need weights! Don’t have 30 minutes? Then just do 15 or 20! Just make that small step in the right direction. And if any of you are still complaining that you don’t have time for a 15 minute workout…then you have a different problem – it’s time to change your mindset.

My Diet Plan and Exercise Routine

In the last lifestyle/fitness post I wrote (you can check it out here), someone commented they’d like to see my diet and exercise plan that I follow. So I’ve created a PDF that breaks down my weekly plan! It includes my tips for getting started, meal planning and snack ideas, as well as weekly workout routines. I’ve also included some of the apps I personally use and love that have helped me on my journey! All you have to do to get this PDF guide for FREE, is subscribe to this blog HERE! Once you subscribe, you’ll automatically get the guide sent directly to your e-mail 🙂 It’s that easy!

sustainable weight loss

sustainable weight loss

I hope you found this post useful! Sharing real life experiences with you guys is definitely my passion (as you can probably tell from this novel LOL), and I hope you’ll leave me a comment below with your thoughts! Good luck in your 2018 New Year’s Resolutions, and I’ll talk to you all soon!



Photography by Rachel Cossette

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  • Reply Mama Munchkin

    This is a fantastic article, usually, weight-loss is all gimmicky and I hate it but this is the real deal. Excellent advice!

    January 16, 2018 at 2:18 pm
    • Reply Brittany

      Aw thanks so much, I really appreciate that! xoxo

      January 17, 2018 at 9:43 am
  • Reply Vera @ Flavor Diary

    Been there done that. It’s really a change in lifestyle that makes the difference! I lost 30kg (baby weight) and didn’t gain anything back in the past 4 years!

    January 18, 2018 at 12:50 pm
    • Reply Brittany

      Wow, that’s great girl!!

      January 19, 2018 at 11:43 am
  • Reply Gina

    Good advice… just go is exactly what I need to do. I have found that focusing on cutting all sugar, animal products and processed food (for the most part) has really helped me to lose weight and feel better!

    January 18, 2018 at 1:49 pm
    • Reply Brittany

      Cutting my sugar and dairy intake down helped me a lot too!

      January 19, 2018 at 11:42 am
  • Reply Kim

    This is a good reminder of how being slow and steady helps you to develop good lifestyle habits. Thanks for sharing.

    January 18, 2018 at 3:18 pm
    • Reply Brittany

      Slow and steady wins the race 🙂

      January 19, 2018 at 11:42 am
  • Reply Kierra

    Great post! I am looking forward to reading your diet and exercise routine. I started commuting 3 hours a day, and I am finding it difficult to workout. I need this motivation!

    January 18, 2018 at 5:34 pm
    • Reply Brittany

      Thanks so much, Kierra! I feel you on the commute. After working a long day and driving in traffic, the last thing anyone wants to do is hit the gym. Sometimes while I’m watching TV in the evenings I will do an exercise routine on my SworkIt app, just so I feel like I’m getting my relaxation time in, but still being healthy too!

      January 19, 2018 at 11:42 am
  • Reply Erin

    Amen, sista! It’s all about creating a lifestyle that one can maintain day in and day out. I had 4 kids in under 5 years and when I had the last one a year ago, I was about 40-50 lbs overweight. I’ve lost 30 so far and gotten fit through small and gradual lifestyle changes (many of which I had, but in the chaos of working, small kids, and near constant pregnancy they were left by the wayside). It’s been natural and it hasn’t been hard because I’m never depriving myself! Just changing my lifestyle. Keep preaching, lady!

    January 18, 2018 at 6:06 pm
    • Reply Brittany

      Wow, good for you! I can’t imagine doing what I’ve done but with 4 kids too! Good for you for making those small and necessary changes for yourself!

      January 19, 2018 at 11:41 am
  • Reply first pair of glasses free

    Nice article, thank you for the sharing

    January 18, 2018 at 6:21 pm
  • Reply Noelle Lynne

    Love your work out top and how it ties in the back, would love to get one too!

    January 19, 2018 at 9:06 am
    • Reply Brittany

      Thank you! It’s from Fabletics!

      January 19, 2018 at 11:08 am

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